Hi all!
In this thread: forums.usms.org/showthread.php
...there are a lot of different opinions on how to lift weights in combination with swimming. The opinions are all spread out in between other comments and quotes so I thought I would start a separate thread about this topic as I think it might be of value for everyone to get it sorted out how and why you should lift weights in combination with swimming. If you know of another thread with exactly this topic pls let me know and i will add this comment in that thread instead.
My strong belief so far is the following (not at all stating that this is the truth, but it is the best theory I have heard so far):
You lift weights to become stronger
If you are stronger you need less % of your total capability to travel at the same speed you did before you bacame stronger.
This will lead to that you can swim at the same speed for a longer period of time OR simply do the same distance as before, but faster
This means that both sprinters and distance swimmers benefit from becoming stronger.
You don't want to build muscle mass, since that creates drag. However, for most of us this is not a problem because if you train on a regular basis in the gym, 3-4 times a week in a very focused way you might add on 0,5-1,0 kg/year....if you are under the age of 30. Above this age you tend to add on much less if anything at all.:cane:
You become stronger by lifting heavy weights. High reps does not make you stronger, it increases your endurance capabilies. Endurance you typically practice in the pool. I therefore focus on sets of 3-6 reps with heavy weights. The next week I focus on fast movements (beacasue heavy lifting is often a rather slow movement), reducing the weights to 60-70% of max to practice fast movements under pressure (like swimming, but to the extreme). The week after that is for high reps letting the muscles rest a bit but dont let them rest completely....then I start all over again.
I typically focus on basic exercises like: squats, dead lifts, bench presses, chins and a variety of stomach and lower back exercisesVery interested to hear your opinions of the above and also your own experiences.
/Per
Chuckle...I'm supposed to take advice from a bitter, washed out SPRINTER? Please...:cane:
I'm insulted by the sprinter comment....slacker yes...sprinter....I wish!
Hey Funkyfish...moving the conversation back here from JH's blog. Have you ever worked with Kettlebells? www.kettlebell-training.com
It's one of the few things I have not used although I have done variations on the swing movements taken from some of the crossfit routines....looks interesting but given my clumsy nature I'd probably slam it into my shin!
I'm insulted by the sprinter comment....slacker yes...sprinter....I wish!
Hey Funkyfish...moving the conversation back here from JH's blog. Have you ever worked with Kettlebells? www.kettlebell-training.com
It's one of the few things I have not used although I have done variations on the swing movements taken from some of the crossfit routines....looks interesting but given my clumsy nature I'd probably slam it into my shin!
I wish (about the kettlebells, not your shin). I was looking at those about 3 yrs ago. The gym I go to is great in many respects (good variety of free weights and machines, indoor track, and pool of course), but it's part connected with a hospital, and they're (folks in charge of the gym) a little skittish about anything out of the ordinary. They get a little nervous look about them when people do olympic style lifting.
I've had to improvise with dumbells, but I don't think it's the same.
I've actually asked/hinted about some for Christmas. From what I've read they blast the core pretty good. I also like the "maverick" quality to them. We'll see.
Darn it. Paul, you got me excited about kettlebells again and after reading up on it again, I don't know if I can wait for Christmas!
I heard about it many, many years ago from some russians at the world university games....like you I've tried some modified crossfit exercsies using similar movements and really felt that it was effective...but still...swinging those darn things between my legs is maybe out of the realm of what I'm comfortable with!
Kettlebells... Hmmm. Funny how the camera doesn't always seem to be focused on the kettlebells in this video...
www.youtube.com/watch
:p
Hot dog! After that, I'm so not waiting till Christmas to get some. Do they come with one or two workout babes?!
interesting discussion
each swimmer has to assess his own situation and
figure out what's the best course of training action
to swim faster, I believe I need to:
1) be stronger from weight training and core training
I'm no where near the point of diminshing returns
2) weigh less
3) SDK faster
4) swim faster times in practice
5) train to properly split races
An interesting article that was on another forum.....
www.t-nation.com/readArticle.do
Interesting read. Have to see if Mr. Chek's book is in the library.
There are certain ways to work out for different results. Defensive linemen are going to workout differently from a sprinter or a basketball player for that matter. As a swimmer, for the most part, you want to train for speed and endurance. Your workout will consist of lighter weights with more repetitions. And you want to focus on functional compound movements--movements that use multiple joints--because that's how you move when you're swimming. The muscles should be trained together, in conjunction with one another; not separately.
